Weekly snapshot

Want to work Privately with a Coach?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches of Fit Factory's FFIT Program are available 24/7 to help address those needs. We offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-minute sessions are FREE to try out a coach! Check in with Coach Nick to find out more today!

 

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Monday

STRENGTH

Banded Conventional Deadlift: 1RM. Rest 2-3:00.

– Beginner: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2:00.

 

METCON

8 Rounds with a partner:

Partner 1: AMRAP Cals on Row / AB

Partner 2: 15 Band Resisted Russian Swings

50 Yard Farmer Carry, AHAP.

 

EXTRA CREDIT

Deadbug + Reverse Crunch: 3 x 12. Rest 60s.

– focus on big inhale + exhale when leg extends

 

Tuesday

STRENGTH

1) Pull-up Training Week 2:

EMOM 8:

Odd: 8-10 Wide Pronated Grip Inverted Rows

Even: 6-8 DB Hammer Curls (heavy DBs)

2) Warm-up HSPU + T2B x 2-3 sets of 5 each.

 

METCON

AMRAP 20:

Run 400 Meters

15 T2B

12 DB Front Rack Walking Lunges (50, 30) (total)

9 HSPU

Rest 60s after each completed round.

Rx+:(9/6 Strict HSPU)

ADV: (Use 1 Abmat HSPU)

INT: (Knee Lifts) (35, 25) (10 Box Push-ups)

BEG: (Abmat Sit-ups) (25, 15) (8 Box Push-ups)

 

EXTRA CREDIT

Banded OH Tricep Extensions: 3 x 20. Rest 60s.

 

Wednesday

SKILL

EMOM 5: 6-8 Touch n Go Muscle Snatch/Power Snatch

-Focus on Strong Positions

*Between sets make sure your medballs, rowers, and jump ropes are good to go.

 

METCON

With a partner (break up reps however athlete’s would like):

Buy in:

Row 2k

Then,

2 Rounds of:

100 Power Snatch (75, 55)

100 Wallballs (20, 14)

Then,

Cash-out:

300 Double Unders

INT: (65, 45) (14, 10)

BEG: (55, 35) (10, 8)

30:00 Cap

 

EXTRA CREDIT

5 Minutes of ”Recovery” easy rowing, bike, or light jog OR P. Breathing

 

Thursday

STRENGTH

1) EMOM 10: 2 Banded Conventional Deadlift @60% of Monday + Band Tension

– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.

2) EMOM 3: 3 Squat Cleans: Build to Metcon weight

 

METCON

”Adrenaline”

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed

ADV: (115, 75)

INT: (20, 15) (95, 65)

BEG: (Burpees) (75, 55)

Beginner Option:

AMRAP 8:

6 Burpees

6 Russian KBS

6 Goblet Squats

EXTRA CREDIT

Double Leg Banded Leg Curls x 100 Reps.

Friday

STRENGTH

Every :90 x 6, complete the following,

ODD) 8-10 Close Grip Bench Press

– add weight each set building to a moderate/heavy set of 8-10.

– This is 3 ”work sets”, athlete’s should have a chance to warm up before starting these sets.

EVEN) 25 Banded Pull-aparts

2) Make sure pull-up scaling is good to go.

 

METCON

For time:

5 Rounds, NOT FOR TIME:

2 Turkish Get-ups after each completed round (1 on each side)

10 KB Rows ea. side

20 KBS (53, 35)

300m Row

Rx+:(Strict Pull-ups)

ADV: (45, 30)

INT: (Band Assisted Pull-ups) (35, 25)

BEG: (Reps start at 8 instead of 9) (Ring Rows) (35, 25 Russian Swings)

*Ideally your athletes will use the same weight for TGU as they use for KBS.

20:00 Cap on this Work

 

EXTRA CREDIT

Abs w. plate Switch: 4 x 20s work/20s rest.

 

Saturday

METCON

In teams of 2:

AMRAP 28:

20 DB Devil’s Press (50, 30)

20 C2B Pull Ups

800 meter Run

*One person works at a time. Split as needed.

Rx+:(Add 10/8 Ring/Bar Muscle-ups each round)

ADV: (40, 25) (Pull-Ups)

INT: (35, 20) (Jumping C2B)

BEG: (25, 15) (Ring Rows)

 

EXTRA CREDIT

5 Minutes of P. Breathing

 

Sunday

STRENGTH

1) Overhead Squat: 5 x 4, adding weight each set. Rest 90s.

2) Prepare for the Metcon x 5 minutes:

Set-up KBs for Front Rack Carries and barbells for OHS.

 

METCON

4 Rounds of:

100 Ft. Front Rack Carry (Athlete Choice of weight)

15 Overhead Squats (75, 55)

21 Calorie Row

Rest 90s

*Score = fastest split

Rx+:(95, 65)

ADV: (65, 45)

INT: (55, 35)

BEG: (53, 35 Goblet Squats)

20:00 Cap

EXTRA CREDIT

Zottaman Curls: 3 x 8-10. Rest 60s.

 

Want to work Privately with a Coach?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches here at Wood Road are available 24/7 to help address those needs. We now offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-minute sessions are FREE to try out a coach! Email us to book your first free session at your convenience.

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Nutrition
GET YOUR NUTRITION IN CHECK!

For a Limited Time we are advertising our Nutrition Consultations with our Team. We have a number of Nutrition Professionals on staff that can help all your eating woes. Whether you are feeling run down or are just looking for a change, send us an email and we can help. This Consult is $49 and will consist will a 1-hour meeting with one of our professionals to create a system that best suits your needs! Email for more details!

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